Sunday
Warm up
400m run
Into
3 rounds of
10+10 DB or KB single leg RDL
5 Inchworms
20 Air squats
20 plate jumps
Skill/Strength
3 rounds of
Max reps in 1 min
15/12 cal on rower
10 Thrusters 20/15kg
Amrap wallballs 9/6kg
Rest 4 min
Metcon
In teams of 2, share anyhow
AMRAP 20 min
20 Thrusters 43/30kg
20 Pull ups
20 Burpee over bar, lateral
L1: 5 reps each all the time, 61/43kg, 10 pullups + 10 chest to bars
L2:
L3: 30/20kg, 10 pull ups
L4: 20/15kg, 20 jumping pull ups